Backpedaling in football is the technique used by defensive backs to cover receivers when they go out for a pass. It simply means running backwards, but it requires great coordination and well-developed leg muscles that may not get the same kind of stretching and workout by running forward.
Defensive Backs
In football, the defensive backs include two safeties and two cornerbacks. A fifth defensive back, often called a "nickel back," is sometimes used on plays when it's likely the offensive team is going to pass. The defensive backs are supposed to cover the receivers on pass plays or tackle the running back or quarterback coming out of the backfield. The cornerbacks usually line up on the outside, matched up with the wide receivers. Safeties play farther back to help the cornerbacks or to cover receivers who break down field for longer pass plays.
When to Backpedal
When a wide receiver, tight end or running back passes the line of scrimmage and goes out for a pass, a defensive back will backpedal in an effort to stay with his assigned offensive player while also looking at the quarterback. If the quarterback is looking to pass, the defensive back needs to stay with the receiver, and that often means the defender will transition from backpedaling to running in the same direction as the receiver. If the play is a running play, the defensive back will stop backpedaling and run forward to try to tackle the ball carrier.
Muscles Used in Backpedaling
If you've ever tried to run backwards, you know the muscles in your legs feel differently than if you're running forward. Backpedaling requires strong quadriceps and greater flexibility of the hamstrings, because the muscles in the back of the leg are stretched more by backpedaling than running forward. Interestingly, walking or running backwards also taxes the heart more than walking or running forward at the same rates.
Coordination
Backpedaling when covering a receiver requires great concentration and coordination. As long as the receiver is in front of the defender, backpedaling is an effective way to watch both the receiver and quarterback. But, once a receiver gets behind a defensive back, the defender has to either turn to keep up with the receiver or commit to covering a different player. You also have to be ready to stop quickly and run forward or run to one side or the other to make a play. Defensive backs in practice often start a play by backpedaling and then quickly change direction based on the directions given by a coach. The quicker defensive backs can react, the more effective they'll be in a game. Additionally, when backpedaling you can't see who or what is behind you, so the chances of running into someone or tripping are higher when running backwards.
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